Time to reset your health? 5 healthy habits to try

Published January 2025 | 5 min read
Expert contributors Anna Nikolaou, principal psychologist; Deepti Khatri, HCF Health Coach and accredited practising dietitian; Professor Cassandra Szoeke, Director of Women’s Healthy Ageing Program; Professor Diane Fatkin, cardiologist at the Victor Chang Cardiac Research Institute; Vicky Capp, HCF dentist
Words by Andrea Downey

Want to reset your health but don’t know where to start? Here are five unexpected healthy habits to incorporate into your daily routine.

It doesn’t matter what your age or fitness level is, it’s never too late to reset your health. The good news? It doesn’t have to be a major overhaul to see results.

January is often when we reflect on how we want to do things differently. But why does the start of the year motivate many people to make a change? It has to do with clear goals, says psychologist Anna Nikolaou. 

“Of course, any time is a great time to reset our health; however, the beginning of the year allows us 12 months to steadily improve and maintain good health habits that we can be proud of when we reflect again at the end of the year,” she says.

While being able to plan that far in advance can be motivating, Anna points out it’s important to speak with your GP and health professionals before starting any new health goals or habits to work out what’s right for you.

How to make a healthy habit stick

When planning your health reset, HCF dietitian and health coach Deepti Khatri says it’s important to work out why you’re making a change and to make sure you’re fully committed to the plan.

“To reset your health, first identify your motivations and try to embrace a growth mindset [believing that through hard work and dedication you can develop new skills],” she says.

You might be tempted by the ‘go hard or go home’ idea but that’s not going to be sustainable long term, says Anna.

“Set small, realistic, achievable goals first and slowly build on that over time,” she says.

Choose something you love that fits your lifestyle. For example, if you need to up your exercise but hate the gym, find another activity you enjoy, like walking, Pilates or even dance. And don’t feel like you need to commit to something forever, says Anna. It’s important to be kind to yourself and understand that changing your health patterns takes time and patience.

“If you fall back into some old habits, don’t see it as failure and avoid convincing yourself that your health reset is ruined so there’s no point getting back on track,” says Anna.

Instead, she says, try introducing your new routine by ‘habit stacking’ (adding a new habit to an existing one) or by setting goals with a friend so that when one of you feels like quitting, the other can provide motivation and accountability.

Health resets for any age

We know quitting smoking and cutting back on alcohol consumption is vital for our health, but did you know a balanced diet and regular exercise protect you as you age?

Physical activity has been shown to boost immunity, improve brain function, strengthen our bones and joints, improve blood pressure, cholesterol and blood sugar levels, and reduce the risk of chronic disease like heart disease, type 2 diabetes and some cancers.

Research from the Women’s Healthy Ageing Project, a 30-year study examining the health of Australian women, suggests people who are the healthiest long term are those who do an hour of activity every day.

“That activity might be gardening, it might be doing housework, it might be walking around the block with a friend,” says director of the study, Professor Cassandra Szoeke. “As long as you’re a rolling stone, gathering no moss, moving for one hour a day is best.”

Putting your health reset into practice

We asked five experts for their advice on a health reset. They all agreed eating a nutritious diet, regular exercise and looking after your mental health were the best things you could do, alongside quitting smoking and reducing alcohol intake.

On top of those pieces of advice, here are another five health reset habits that might be a little more unexpected.

Reset habit #1: Take a moment to be still

Professor Diane Fatkin, cardiologist at the Victor Chang Cardiac Research Institute, says a healthy mind helps maintain a healthy heart.

“Something a lot of people find good for their health is spending five or 10 minutes a day just sitting quietly… being still to blank out the mind,” she says. “That is very helpful for people’s mental health, to feel centred and to help battle stress.”

Chronic stress has been linked to a higher risk of sleep problems, high blood pressure, heart disease and stroke, so taking 10 minutes out of your day could make a huge difference to your overall health.

Reset habit #2: Plan more social occasions

Social connection is a big part of maintaining a healthy lifestyle and cognitive function, says Professor Cassandra Szoeke, director of the Women’s Healthy Ageing Program.

“It’s not about having lots of friends – it’s about whether you feel lonely,” she says. “If you feel lonely, there is an anxiety and depression link, which not only impacts mental health but actually impacts physical health as well.”

Your mood can also be impacted by a lack of social connection, she adds. There’s evidence that when older adults feel lonely, the markers that fight infection in their blood levels go down, so they're less likely to fight infection.

To counter the effects of loneliness and to make sure you’re eating well, Prof Szoeke says it can be helpful to invite friends or loved ones over for a healthy meal on a regular basis. Other options are to join a social club on Facebook that hosts regular events, or you could ask at your local community centre or library for social clubs to join to help you connect with others.

Reset habit #3: Forget dieting

Often a health kick comes with a long list of foods to avoid, but this can be disheartening. Instead of thinking about restriction, think about moderation, advises HCF dietitian Deepti Khatri.

“Concentrate and focus on what you can and need to eat to be at your best, rather than focusing on what you can’t or shouldn’t be eating,” says Deepti. “There are no quick fixes – let go of short-term diet thinking. Start with small, manageable changes to build sustainable habits, such as adding more fruit or vegetables to every one of your meals.”

We’re helping eligible members save on the evidence-based CSIRO Total Wellbeing Diet^*. Created by Australia’s national science agency, the program combines a higher protein, low-GI eating plan with proven weight management tools to help improve habits and create lifelong positive behaviours.

Reset habit #4: Focus on the future

It’s easy to look back on how fit and healthy we used to be, especially as we age, but psychologist Anna Nikolaou says not to be hard on yourself.

“When thinking about getting our health back on track, we remind ourselves of when we were our healthiest or fittest. This is often disheartening and demotivating,” she says.

Her advice? “Don’t look back at what we used to be – instead, focus on being better versions of what we are now.”

Write down where you’d like to be in 12 months’ time. This could be physically, health-wise, career-wise and with your mental health. Be realistic but also aim for a version of yourself you’d be proud of. Then kick start your workouts with smaller day-to-day habits to help you reach your goal.

Reset habit #5: Don’t neglect your oral health

HCF dentist Vicky Capp says poor oral health can be linked to an increased risk of chronic diseases like diabetes and heart disease.

“Oral health is an important part of our overall health and wellbeing,” she says. “A good smile increases your self-esteem, while a healthy mouth ensures you can enjoy your food and eat well – and don’t forget it also contributes to you speaking.”

She suggests brushing with fluoridated toothpaste, flossing daily, cutting back on sugar and
quitting smoking to look after your pearly whites.

HCF members can get 100% back^{^} on annual dental check-ups and a range of other services on selected extras cover at HCF No-Gap providers.

A little extra support

We’re always looking for ways to help our members look after their health. That’s why we’re offering members the HCF Healthful app⁺, designed to help you improve and manage your health and wellbeing with the help of tools and expert-led programs. With HCF Healthful, get a personalised Health Score so you can track your health and wellbeing in real-time with the help of your own 24/7 smart coach. 

Looking for help to change your relationship with alcohol? Hello Sunday Morning’s Daybreak app^# provides 24/7 digital support and connects you with an online, anonymous peer support community. The app also features a drinks tracker feature to help you stay aware of your consumption.